Avoid A Decrease Caloric Intake Immediately
Too many calories may be to blame for the added postpartum weight but avoid reducing intake immediately. This is especially true for mothers who underwent C-section.
Natural birth or not, however, extra calorie intake is needed for the body to heal. It also helps produce milk needed for breastfeeding.
When Should You Start Walking
You should begin walking while you are still in the hospital after your delivery. If you had a vaginal delivery, you could even begin walking the day you deliver.
If you had an epidural, it will need to be taken out before you can begin walking.
If you had an extensive c-section or some postpartum complication, ask your doctor first. In general, walking is a really low-risk activity, so there are very few situations where you wont be able to do it.
Can Exercise Prevent Postpartum Depression Or Anxiety
The postpartum period is all about rebalancing potent pregnancy hormones with a new little person to take care of and very little sleep. For up to 1 in 5 women, that can result in postpartum depression . PPD is never your fault, and there many complex causes of it, but there is evidence that suggests exercise can help lower postpartum anxiety and depression symptoms in most women.
Exercise not only supports your muscles and joints, but it does so much for your biochemistry, Pagliano adds. It provides a lovely stress outlet for people and is a natural way to help get your system back into balance. It gets you out with other friends with babies and builds a community to support you.
Also Check: How To Lose Weight While Trying To Get Pregnant
Get Your Body Back After Pregnancy
Dedication and patience are key to losing postpartum baby weight and looking like your pre-baby self again.
If all those images of svelte and shapely celebrity new moms have left you feeling like you never want to look in a mirror again, take heart! Here’s some real-world advice on how to get your body back after pregnancy.
With so many high-profile celebrity moms snapping back from pregnancy with a model-perfect shape in almost no time, it sometimes seems as if they’re jumping right from the labor bed to the treadmill. Take a look, for instance, at Katie Holmes, Angelina Jolie, Melania Trump, Heidi Klum, and former Spice Girl Victoria Beckham — whose record-time baby-fat weight loss has set the bar high for new moms the world over.
But is it realistic — or for that matter even healthy — to slim down after pregnancy with such lightening speed?
Experts offer up a resounding “No!”
“We don’t have the kind of lifestyle that would allow for that kind of quick loss — and the sooner women recognize that, the better they will feel about themselves, ” says Laura Riley, MD, a high-risk-pregnancy expert from Massachusetts General Hospital and spokeswoman for the American College of Obstetricians and Gynecologists.
“And, many of them also do crazy diets — which is not an example anyone should follow,” says Riley, author of You and Your Baby: Pregnancy.
Better Body After Baby
Gwyneth Paltrow has built a small empire around her post-baby fitness and health regimen. Beyoncé, onstage in Atlantic City in a glittery, belly-baring crop top and mini, shouted to the crowd about how she had lost 60 pregnancy pounds in four months . Model Arizona Muse has said that people started remembering her face and name only after she had her son three years ago.
“I think my body was better after I had a child, actually,” Muse said in an interview. “I remember my mom saying that after you have a baby you get really thin. You’re breast-feeding and you’re busy and you’re tired.”
Okay, so maybe it’s not as easy as Muse purportsand she and the others above weren’t exactly giant to begin withthe pounds melting and cheekbones popping as mother and child sit blissfully bonding. But with a little sleep and hard work, it’s possible.
“It’s all about schedule and discipline,” says Julie Macklowe, a Manhattan social fixture and founder of the cosmetics company Vbeauté. “Kids have to be scheduled, so your life as a mom has to be better planned. Before kids, I had a laissez-faire approach to exercise. Now I have to commit. It’s pretty typical for moms to go straight from drop off at preschool to SoulCycle.”
Actress Sarah Rafferty, the stunning redhead who plays Donna on the USA Network hit Suits, was three weeks postpartum when she was booked for the first photo shoot of the show’s second season.
Recommended Reading: Is Kinesio Tape Safe For Pregnancy
Not Paying Attention To Your Diet
Getting fit is about more than making it into the gym a few times a week.
Any gains you make during those workouts can be ruined by neglecting your diet. “It’s hectic keeping up with babies and everything else in your life, and it’s easy to forget to feed yourself healthy meals and snacks,” says Aynes. But poor nutrition can lead to a host of problems, including fatigue which will definitely keep you from exercising.
“You don’t need to be on some crazy diet, just be mindful of what you are eating,” Aynes recommends. Get enough lean protein at each meal, carbohydrates from whole grains, fruits and vegetables and healthy fats from olive oil and avocado. Avoid packaged and processed foods even though they may be the easiest thing to grab when you’re short on time. Keep healthy snacks such as cut up fruits and veggies on hand for snacking, and avoid giving in to sugary cravings.
And, later on down the road, Aynes warns moms not to make this common mistake: eating your toddler’s leftovers. “It’s okay to save or throw away their leftovers. Don’t eat it. Don’t make a habit of eating their snacks,” she says.
Remember always be kind to yourself and take time to get into a fitness routine. You just had a baby! If you can do that, you can do anything.
When Should You Begin To Focus On Your Fitness
So when should you begin your fitness plan?
To be honest, the best time to begin is while you are still pregnant. It is perfectly okay to exercise during pregnancy, as long as you are doing exercises that are modified for you.
You obviously want to avoid any exercise that forces you to:
- Lie on your back or
- Lie on your stomach
With that said, there are several other exercises that you can do during your pregnancy Even in the second and third trimesters.
Try to stay as active as you can during your pregnancy. It doesnt have to be anything big.
30 minutes a day is more than enough. You can break this up into a 15 walk, followed by 15 minutes of safe pregnancy exercises.
This will significantly speed up the time to help you get back in shape after you deliver.
Also Check: How Should I Sleep While Pregnant
The Complications Of Getting Back In Shape After A Pregnancy
When Amanda Clark returned to her Cross Fit gym two months after an unplanned Caesarean section, she knew she would have an uphill climb to get back to her pre-pregnancy fitness level. What the 36-year-old Maryland mom of two didnt know, however, was that her challenges would include pelvic floor dysfunction and a severe during the pregnancy that failed to heal on its own.
Clarks coaches at the gym, she says, were a couple of young guys with no experience helping postpartum women. The regimen left Clark feeling frustrated. She also received no guidance from her physician when it came to postpartum fitness.
Her story is not unusual. In an ongoing, small study of postpartum physical and mental health, Jaime DeLuca, associate professor and chairman of the department of kinesiology at Towson University, found that 90 percent of the participants in her study reported receiving no guidance from their physicians beyond take it slow. The Internet, they responded, serves as their main source of information in this regard. The study, which has enrolled 33 participants so far, began in October 2017.
Increasing numbers of women are active throughout pregnancy, but its not always clear whats the best and safest way to get fit once the baby is born.
The American College of Obstetricians and Gynecologists has provided some loose guidelines for pregnant and postpartum women.
How I Got My Body Back After Baby #2
I constantly get asked how I snapped back into shape within two weeks after giving birth to my second baby. For starters, it was not easy by ANY means. I credit staying active throughout my entire pregnancy for allowing me to bounce back so easily. People can say that its genes, age, how many babies Ive had, or whatever, but to me that is all complete bullshit. Hard work did the trick and the thing about it is that many women are not willing to put in the time and effort that it takes and then there are some that cant due to health reasons, high risk pregnancy, etc. However, if you are physically able to do it, why not?
I wanted to stay fit throughout my pregnancy not only for myself, but because I owed it to my growing baby. So, I worked out for 5 days a week for an hour with 30 minutes of focus being on cardio and the other 30 minutes being on lifting weights. By keeping up this routine, my muscles stayed intact and as soon as I delivered, muscle memory took over and my body remembered exactly how it used to look like. Amazing how our bodies work, right?
Most of you already know that I used my own prenatal workout program to stay fit throughout my pregnancy which you can view here. However, I want to share with you a few important things that helped me along the way to getting my body back.
Here are some of my key tips:
Read Also: Can You Paternity Test While Pregnant
Its A Matter Of Movement:
All of us need to move as much as possible and exercise just enough. This is easier said than done with a newborn baby and the sleep deprivation that comes with it. It is an overwhelming time and many mothers cant even think of exercise. However, the detrimental effects of not moving and sitting for long periods are far worse. New mothers must take it easy a good place to start is to simply walk around the block. If this feels ok then walk a little bit further the next day. Catch up on sleep by napping at the same time as your baby and move and play with them when they are awake. Do this until your doctor clears you to be able to do more
Can You Actually Get In Better Shape After Pregnancy
Yes! You can definitely get in better shape after pregnancy. Your body is amazing at adapting to the things you do on a day-to-day basis.
As long as you follow the fitness guidelines in this post, you should have a better, stronger, healthier, leaner postpartum body.
One that allows you to do whatever activities you enjoy doing, whenever you want. Remember, better does not necessarily mean skinnier.
Dont dwell on your bodyweight!
Focus more on what your body is capable of!
Recommended Reading: Is It Normal To Have Slight Cramping In Early Pregnancy
Swiss Ball Bird Dog Holds
This exercise helps with stability, posture, and reduces low back pain, which is pretty darn common after giving birth. Youll need a stability or exercise ball to perform this move.
Strengthens And Reduces The Abdomen
The part of the body that suffers most in a pregnancy is the abdomen. Some women find it harder than others to have the same figure and some do not recover it if they do not do some kind of sport and diet.
Whether you lose abdominal fat immediately or if it costs you more, the Electrofitness will not only make you eliminate it before, but also strengthen that area that, although it loses weight, usually stays flaccid.
Don’t Miss: How To Treat Cystic Acne While Pregnant
Stock Up On Essential Calories
A minimum total of 1500 calories are needed for the body to heal and deal with postpartum changes.
If your diet lowers your calorie intake below the minimum, you should add in an extra snack or two to meet the needed caloric requirement.
Just make sure to keep your food choices healthy and balanced at all times.
Safe Return To Exercise After Pregnancy
Exercise can help you recover after childbirth, make you stronger and improve mood. Even if you’re tired and not feeling motivated, there’s plenty you can do to get your body moving. But no two pregnancies are the same. How soon you’re ready to start exercising depends on your individual circumstances so always check with a health professional first.
Don’t Miss: Is Heineken 0.0 Safe In Pregnancy
How Long Do You Wait To Have Liposuction Following Pregnancy
How long you wait to have liposuction following pregnancy will vary. Some surgeons recommend you wait for three to four months after giving birth, whereas some suggest six to nine months, others will consider it appropriate to wait for a year. Your surgeon will consider your personal lifestyle and circumstances as your body will need to fully heal and settle, and this may take longer for some women. If you have a young baby to take care of you will need extra support during the recovery process, so you may have to consider having appropriate help available to allow for a comfortable recovery. The type of birth you experienced will also determine when you have liposuction. You may choose to wait until you have completed your family before undergoing any procedure, although it is still successful for women who go on to have more children following the surgery. If you speak to the team at Enhance Medical, they will be happy to discuss your personal situation and advise you accordingly.
Retinol To Minimize Stretch Marks
Slathering on creams and oils to prevent stretch marks during pregnancy is always your best bet. But you still may develop deep purplish or pink lines. If youre worried about permanent scarring, theres good news: Retinoid creams derived from vitamin A can minimize the appearance of new stretch marks any that are less than a few months old. This is something you need to move on quickly, though. Once the marks have faded to white, its too late for the retinoid cream to work.
Don’t Miss: What To Do When You Get Pregnant
When Is It Safe To Start Exercising After Giving Birth
Even though you may be feeling great, its best to avoid overexerting yourself after giving birth. Most people generally need six to eight weeks to recover from childbirth, but for people who had an uncomplicated birth, gentle exercises can begin soon after delivery. Also, the type and intensity of exercises you can do after a vaginal delivery depend primarily on your activity level during pregnancy. After talking to your midwife or doctor, its perfectly fine to start exercising once you feel ready.
In any case, the beginning should be gradual. There are many safe postpartum exercises that you can start doing almost immediately after an uncomplicated vaginal delivery. Remember to contact your health care provider about the best strategy for you.
You Will Not Lose Fat Unless You Clean Up Your Diet
You should already know that what you put into your mouth has a big effect on how you look and feel.
This is especially true after you deliver. Its common for you to feel hungry all the time after your pregnancy. Even more so if youre breastfeeding. I have designed a breastfeeding meal plan that you could follow in the postpartum period.
Dont think that you need to starve yourself to lose weight and get fit. It is important that you eat enough calories per day.
Calories that come from nutrient-rich sources.
After you deliver, I want you to consume at least 2-3 servings of each of these foods on a daily basis
Fruits are natures dessert.
They can help satisfy your sweet tooth while providing your body with a lot of nutrients you cant find anywhere else. They are full of fiber, antioxidants, and other vitamins and minerals that your body needs to stay energized.
My favorites are apples, blueberries, kiwis, and bananas.
Vegetables are the healthiest foods on the planet. They are the most calorically dilute foods- meaning you can eat a lot of them while still keeping your caloric intake low.
My favorites are spinach, kale, sweet potatoes, brussels sprouts and carrots.
Protein is the most important nutrient to help you build muscle and recover from your workouts. It is also great at keeping you full.
My favorite sources of protein are black beans, edamame and quinoa.
Omega 3 Fats:
My favorites are walnuts and chia seeds.
Also Check: What Helps Nausea And Vomiting During Pregnancy
Diet To Maintain Weight After Pregnancy
How To Lose Weight After Pregnancy: It is advisable for the mom to avoid eating junk food. After giving birth to the baby, it is not easy to lose weight quickly. It may take time to lose weight after pregnancy. Eating foods rich in proteins will help to reduce some extra pounds. Foods rich in protein such as chicken, eggs, fish, liver, lean meat, nuts, fish and tofu, tofu, oats, beans, dairy products, and dairy products will help to lose weight faster.
Drink lots of water This is the most important thing to remember after you delivered your new baby. Drink a lot of water as soon as you wake up early in the morning. Exercising after your delivery is very important as it helps to balance your hormones and heal your body fast. Do something that you love as it will help you to strengthen your body happily.